Fat loss & total body toning interval workout

squat Exercise #1
Dumbbell Squat 12-15 repetitions
jog in place Exercise #2
Jog in place for 90 seconds
oblique crunch Exercise #3
Oblique Crunch 12-15 repetitions each side
Exercise #4
Jump rope for 90 seconds
dumbbell row Exercise #5
Bent Over Dumbbell Row 12-15 repetitions
jumping jacks Exercise #6
Jumping Jacks for 90 seconds
upright row Exercise #7
Upright Row 12-15 repetitions
jog in place Exercise #8
Jog in place for 90 seconds
tricep kickback Exercise #9
Triceps Kickback Dumbbell 12-15 repetitions with each arm
jumprope Exercise #10
Jump rope for 90 seconds

More Interval weight loss workout routines


1-50 of 52 Comments
Gilmartin

Hi I am a 15 year old boy and I was wondering what kind of excersise a should I be doing to tone and build muscle and if there is anything I should me eating thanks. I am 143lbs.
Thanks

May 09, 2013

Adrian Bryant

see this

May 09, 2013

ana

thanks.this is the only place where i got any replies to my queries.really appreciate it.

May 07, 2013

ana

thanks.this is the only place where i got any replies to my queries.really appreciate it.

May 07, 2013

ana

hi,i posted a couple of questions yesterday but today they have disappeared from the comments.okay,so, here i go again-i m an asian teenager(girl)-14yr old,5ft2inch,wanting to lose pure fat from my arms,thighs,belly.in a hurry,have to lose atleast 10pounds-pure fat in 2 weeks.could u help me by suggesting a good diet plan and workout routine?also,plz suggest how i can increase my height in 5 months by 4 inches?thanks, and plzz reply as fast as possible.

May 05, 2013

haj

what do you think about jillian micheals 30 days shred?

April 27, 2013

Adrian Bryant

I heard good things about it but never actually looked into it

April 28, 2013

brian

hey,

im 19 im 5'10 and weigh 170, but its all fat , mostly around my stomach, do you think this workout will be best for me to loose the weight and gain muscle at the same time?

thanks

April 10, 2013

Adrian Bryant

this is best

April 11, 2013

nicky

hi adrian i have been following your workouts for a while now. i am a 24 year old female weighing 168lbs and i am active and for the last 8 weeks (5 at home and 3 in the gym) i have been working out 5-6 days per week. most of my weight is concentrated in my hips thighs and buttocks i also have some stomach fat but my belly is pretty flat. even though i am feeling stronger i am struggling to lose the 30lbs i am aiming to lose. What workout schedule would you suggest for me? i look forward to hearing from you

April 09, 2013

Adrian Bryant

how tall are you and which of my workouts have you been doing (the one on this page)?

April 09, 2013

nicky

I'm about 5'6" and yes i have been doing the workout on this page along with the video with the little kids you have on youtube titled burn 500 cals in 5mins. but this is the first week i started back doing your vids since i won't be able to go to the gym for a while

April 10, 2013

nicky

additionally while i was in the gym for the past 3 weeks i was doing your interval workout with the 30, 20, 10 secs rest periods on the treadmill and elliptical after i did my weight training and yet no results. :(

April 10, 2013

Adrian Bryant

okay I think all you need then is a diet to go with your workout plan.

use this diet

April 10, 2013

nick

hye...my weight is 86 kg..my age is 30 years old..i want to know the effective way for me to lose weight and tone muscles at the same time in 3 months....

thanks

March 30, 2013

nick

do i need to do these exercise for everyday?or should i do those just for 3 to 4 days a week?

April 01, 2013

Adrian Bryant

no, daily is not needed

April 01, 2013

Nubian

hi,
My weight is 77Kg height 176.8cm body fat 25%, my goal is to be 10% body fat with muscles,how to achieve that?
I appreciate your help.

March 21, 2013

Adrian Bryant

with this

March 22, 2013

Yash Patel

Hello Mr Bryant, I am a teenager and I want to work on my triceps, core and legs(as well as ankles). Do you have any suggestions on how I could strengthen my ankles because I'm currently doing the jumping jacks workout to lose weight, but after 15 minutes of the 10/10 intervals, my ankles start to ache.

March 16, 2013

Adrian Bryant

as you get stronger you will be able to go longer and for now you will just need to limit your workouts to 3-4 days a week

March 16, 2013

Yash Patel

Thanks!

March 17, 2013

Lynn

Hi Mr. Bryant - I have a question. I have a difficult time with jumping jacks and jumping rope - is there something else I can do instead that will be just as effective? Thank you so much!

March 09, 2013

Adrian Bryant

of course, what about the treadmill, elliptical or bke?

March 10, 2013

Lynn

so as long as I do some type of cardio during the time called for jumping jacks or jump rope, that is ok?

thank you for your time

March 10, 2013

Adrian Bryant

that's correct

March 10, 2013

Kirstie

Hi Adrian,

I just had a question about the weights I should use. I'm a very petite woman, about 5'2", and I have 8 to 10 pound weights at home. For this exercise, would that be considered light to moderate, or should I think about getting lighter weights?

February 27, 2013

Adrian Bryant

light or heavy is relative or different for everyone so start with the weights you have and if it is too easy just buy heavier ones

February 27, 2013

ingyang

Hey
I want to loose some weight, mostly the flabby part. I have muscles already but I want to tone them and make them stronger and tight. I do not want huge muscles.

Which workouts should I do?

February 20, 2013

Adrian Bryant

what is yoru weight and height now?

February 20, 2013

Amy chan

Hi there

I m so glad I stumble upon your website. It is so informative and I can see you are really out to help people to achieve their weight loss goal..

Thank you so much for not trying to hard sell some weight loss programs or products.

I have book marked your page and will definitely visit more often.

Once again, thank you.

January 15, 2013

TJ

I am a female. I like my current weight, but want to lose fat & build muscle/look tone only.

What plan should I use? Also, what meal plan should I use to lose fat & build muscle/look tone only (no weight loss).

Also, I am not in a hurry to obtain the "lean tone look"

Thanks

November 20, 2012

Dhruv

Is there any workout like this for a teenager? I choose not to do wieghts right now since it could stop my growth.

September 05, 2012

Adrian bryant

read this here weights will not stunt growth

September 05, 2012

E

Adrian,

I need to burn fat from my hips, thighs and glutes. What can I do to "shrink", or tone these areas. Also what foods will accelerate fat loss from my obliques?

April 02, 2012

Adrian Bryant

to burn fat from anywhere you need to go on 1 of these plans here

April 02, 2012

MR WELLFED

What pre-workout supplements would you suggest, if you think their good for muscle building and having a better work out?

Thank You

March 27, 2012

Adrian Bryant

You don't need any but if you are going to buy anything get a fat burner to help increase your energy before a workout to help you workout with more intentsity

March 28, 2012

marina

I am 21, female, 180. I am trying to lose about 30 in 3 months. I have been doing this workout twice in a row sometimes followed by the 20 minute running workout between chairs. Will this help me to reach my goal or should i be doing different workouts? Thanks

February 28, 2012

Adrian Bryant

Yes, any workout (mine or somebody else's) will help you lose 30 pounds but the key is to make that workout a little bit tougher each time you do it

February 28, 2012

monet

how much calories will burn after doing this 20-30 min exercise?

thanks!

February 13, 2012

Ashley

I have been trying to lose weight and I love working out with Turbo Jam. It is basically a mix of kickboxing and dancing. Do you think it will help me lose weight if I do it twice a day (each one 20 min.) for 3-4 days a week? I'm also doing weight watchers.

January 03, 2012

Adrian Bryant

Yes - that will help lose weight

January 04, 2012

Alyssa

I just started to work out to lose a little bit of weight. I tried this but can't seem to do the crunches part. Are there any tips for a beginner like me?

December 10, 2011

Adrian Bryant

what trouble are you having with the crunches

December 11, 2011

eric

hi i am currently 185lbs i was wondering will doing this totally circuit excerise help me lose 25lbs in a months and the totally circuit excerise 2 will that help me lose weight as well

September 21, 2011

Adrian Bryant

the circuits are more for toning than fat loss so to lose weight go here

September 21, 2011


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